Everyone wants to build a healthy life, but do not yet know how to live a healthy life. The initial step is to believe that even the slightest change in lifestyle can affect the body, then apply the following healthy living tips.
A Simple and Easy Way to Live Healthy
Healthy life is obtained from the habits of lifestyle and healthy eating patterns. Not only consumption of healthy food every day, but also important to manage stress, exercise, minimize bad habits, maintain sleep quality, etc.
Although a healthy lifestyle is not an easy thing to do, healthy living has many benefits such as helping you maintain weight and increase energy. You can also prevent serious illness if you live a healthy lifestyle.
Here are some tips for a healthy life for you to live:
1. Eat a Healthy and Balanced Diet
The main key to a healthy life is to meet daily nutritional needs. Nutrition in the body is useful so that the body can grow and develop and carry out its functions to the maximum. If the function of organs is normal, the risk of chronic diseases decreases.
At least, the body needs 40 different nutrients that are not obtained with just one type of food. You are encouraged to eat a combination of vegetables, fruits, nuts, seeds, healthy fats, and omega-3 fatty acids.
If you have unhealthy eating habits, it looks like you need to record all the food consumed every day. Limit your intake of unhealthy foods such as processed foods, junk food , fatty foods, red meat, sweet drinks, trans fats, and excess sodium.
2. Set the Schedule and Portion of Eating
After you have committed to eating healthy foods, then you must control your eating portions and regular eating schedule. For example, don’t overeat. Adjusting the size of the meal will help you to limit your daily calorie intake.
Here are some tips for controlling your eating portions:
- Use smaller plates.
- Calculate food calories before consuming them. The recommended total daily calorie count is 2,000 calories for women and 2,500 for men.
- Examples of suitable portions are 100 g of meat, a piece of medium size fruit, and half a cup of pasta.
- When eating out, you can share portions with your friends.
Meanwhile, here is the recommended eating schedule:
- Breakfast around 7-8 in the morning.
- Lunch around 11-12 noon.
- Dinner around 6 pm or at least 3 hours before bedtime.
- If you are still hungry, you can eat healthy snacks such as smoothies , bananas or apples, nuts, or yogurt.
Also Read: 6 Steps to Creating a Healthy Lifestyle (Easy to Do)
3. Exercise regularly
Healthy life that is often missed by people who live in big cities is sports. Exercise in the right way and at the right time can improve blood circulation, strengthen muscles and bones, burn calories, increase energy, and make physically and mentally healthy.
Health experts recommend exercising with a total total duration of at least 150 minutes each week. You can choose the type of light exercise such as walking, jogging, jogging, or taking the stairs instead of taking the elevator. Once you get used to it, you can do other exercises such as squats, lunge, push-ups, planks, etc.
4. Manage Stress
Stress is a form of feeling that can not be avoided and cause physical symptoms such as headaches, stomach aches, increased high blood pressure, chest pain, to insomnia. Prolonged stress can trigger illness, so you must manage it well.
Before feeling greater stress, you should do various activities to coping from stress. You can do yoga, meditation, reflection, walks, spend moments with friends, or other activities that make you happy. If stress triggers depression, you should contact a psychologist.
5. Get enough rest
Daily responsibilities like work, schoolwork, or other life problems might make you sleep late. However, getting enough rest is the key to getting a healthy body and mind.
Make sure your sleep hours are met by getting used to sleep and wake up regularly. The recommended duration of sleep for adults is 7-9 hours per day, but each person may have different needs.
If you have trouble sleeping, you are encouraged to take a warm bath, read a book, or listen to music can be a sleep activity that helps the body to rest. Remember, your body needs rest so that the organs of the body stay healthy.
Also Read: 7 Benefits of Healthy Living for Physical and Mental Health
6. Meet liquid needs
One of the most basic healthy ways of living that may often be ignored is that some people do not meet their daily fluid intake needs. If you lack fluids, you will be at high risk of dehydration and trigger other health problems.
The human body consists of 60-70% water to optimize the function of organs. So, it is very important to drink enough water every day. Each person’s water requirements may vary according to age, daily activities, and other factors, but it is recommended to drink water at least 1.5-2 liters per day.
7. Reduce intake of salt and sugar
High salt intake triggers high blood pressure and increases the risk of cardiovascular disease. If you are a lover of salty foods, you should control yourself for long-term health. You can replace it with salted herbs with spices or other flavor variations.
In addition, also limit daily sugar intake. The sweet taste of foods or drinks high in sugar is tempting, but most sugar intake is unhealthy. For example, sugar in sugary drinks cannot be processed into energy and will accumulate in the body. Most sugar intake will trigger diabetes and other health problems.
8. Maintain Normal Blood Pressure
The next healthy living tip is to always maintain your blood pressure. Make sure your blood pressure, cholesterol levels, and blood sugar are normal. These three factors are important so that you are always healthy.
A healthy body has:
- Blood Pressure: less than 120/80
- Total Cholesterol: less than 200 mg / dL
- Blood Sugar: less than 100 mg / dL
You are advised to check your health regularly and consult a doctor if you have the risk of medical problems related to blood pressure, cholesterol, and blood sugar.
9. Maintain Weight
If you live a healthy lifestyle, then you will also get the ideal body weight. A person with ideal body weight has a lower risk for heart disease, cancer, diabetes, and so on.
Make sure you regularly control your weight. Follow the normal weight scale based on the body mass index (BMI) calculator , which is 18.5-24.9. If your weight scale is less or more than that indicator, then immediately make an ideal weight program.
10. Don’t smoke
There are no health benefits from smoking. Smoking increases the risk of various diseases including lung cancer, heart disease, diabetes, respiratory disease, stroke, and so on. Smoking also weakens your immune system and risks more serious health problems.
Those are some tips on healthy living. It is highly recommended to start caring about your own health early on. Healthy living starts with small changes like starting to consume vegetables and light exercise.
If you have a history of illness that makes it difficult to carry out these healthy living tips, you should consult with your doctor for changes in a healthy lifestyle that suits your condition.